Monthly Archives: January 2019

WOD for 2.1.19

Strength:
Push Press
5x8



Metcon:

EMOM
15min EMOM
5 Front Squats (95/65)
5 Burpees
5 Box Jumps

WOD for 1.31.19

Strength:
1) Weighted Box Steps
4x20

2) DB Walking Lunges
4x20



Metcon:
Hellen
3 Rounds
400m Run
21 USA KB Swings (53/35)
12 Pull-ups

WOD for 1.30.19

Strength:
5 Round Super Set
5 Strict Press - Heavy
5 Ring Dips

Metcon:
A) 8min AMRAP
200m SPRINT Row
10 Push-ups

3min Rest

B) 8min AMRAP
5 HSPU
10 Burpees

WOD for 1.29.19

Strength:
Lift:
Back Squats
5x2 @ 95% 1RM




Metcon:

20-18-14-16-12-10-8-6-4-2
Wall Balls (20/14)
Sit-ups
Double Unders

WOD for 1.28.18

Strength:
Snatch
1) 5x 1 Squat Snatch + 1 Snatch Balance

2) 3x 1 Power Snatch + 1 Squat Snatch + 1 OH Squat



Metcon:
12min AMRAP
10 Bar Over Burpees
10 Power Cleans (95/65)
1 Rope Climb